LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.047
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.17
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.05
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.95
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.33
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.3
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.1
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.03
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.4
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.33
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.1
Garlic PowderGarlic Powder Spices30.20.220.0750.0040.0430220.730.0940.0210.622.75
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.65
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.17
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.75
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.6
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.63
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Poppy SeedPoppy Seed Spices197.90.860.0525.405.360.570.0550.070.443.73.43
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
BasilFresh Basil4352.80.181.370.32011.51.30.0870.08706.9613.7
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.1
Black PepperBlack Pepper Spices401.30.550.0610.28025.50.250.0920.0960.008104.14
Frozen Green PeasFrozen Green Peas, Unprepared1300.520.0860.0430.18017.76.50.320.15.975.846.78
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.69
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.35
Ground TurmericGround Turmeric Spice321.040.590.0270.22021.51.030.140.120.767.283.1
Green PeasRaw Green Peas1230.490.0880.0430.1901870.480.156.167.046.7
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
Onion PowderOnion Powder Spices29.30.30.0640.0040.074023.21.940.490.211.134.463.05
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.25
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Russet PotatoesRaw Whole Russet Potatoes1270.10.0330.0130.0410230.780.290.320.161.652.7
Dried Basil SpicesSpices, basil, dried431.750.930.130.085020.50.730.320.320.009169.86
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.8
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds43530.30.76109.130.870.520.3508.2617.3
Ground GingerGround Ginger Spices301.270.780.0670.21021.410.530.360.064.22.7
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
PotatoesRaw Whole Potatoes1300.120.0320.0130.042022.71.060.340.40.222.732.66
Ground ClovesGround Cloves Spices36.54.741.440.210.970240.870.390.420.00712.42.18
Ground CinnamonGround Cinnamon Spices40.50.50.140.0040.018032.60.880.450.420.00821.51.6
Broccoli RaabRaw Broccoli Raab4552.230.380.860.130131.730.770.450.512.314.4
SpinachRaw Spinach4351.70.270.60.11015.81.830.650.480.39.5712.4
Ground Mustard SeedGround Mustard Seed Spices19.77.130.390.751.1705.531.340.0040.570.732.45.13
Red PotatoesRaw Whole Red Potatoes1430.20.050.020.063022.71.840.440.570.412.432.7
Enoki MushroomsRaw Enoki Mushrooms2700.780.0730.110.220210.5900.5907.37.2
Dried Oregano SpicesSpices, oregano, dried37.71.60.590.230.280261.540.430.720.34163.4
Green PlantainsRaw Green Plantains65.80.0460.080.0040.016NA241.50.670.720.121.450.82
Chili PowderChili Powder Spices35.55.060.870.192.65017.62.551.520.760.2712.34.77
White PotatoesRaw Whole White Potatoes1450.140.0380.0140.046022.81.670.490.770.413.482.43
PaprikaPaprika Spice35.54.570.760.162.60193.672.380.930.2912.45
Dried Parsley SpicesSpices, parsley, dried34.21.880.470.640.43017.32.50.140.951.49.149.1
OkraRaw Okra3030.580.0790.0030.079022.64.51.730.971.89.75.85
RowalRaw Rowal901.80.22NANANA21.512.70.450.9911.35.62.07
Frozen CarrotsFrozen Carrots, Unprepared2781.280.130.0470.6902213.20.861.111.39.172.17
Sweet PotatoRaw Sweet Potato1160.0580.0210.0010.015023.44.860.811.12.933.51.83
KaleRaw Kale2864.260.511.080.83012.62.831.171.140.5111.78.34
CarrotsRaw Carrots2440.590.0780.0050.24023.411.61.341.448.766.832.27
BroccoliRaw Broccoli2941.10.340.190.14019.5521.440.297.658.3
Red Leaf LettuceRaw Red Leaf Lettuce7691.70.220.620.26017.43.72.151.5406.9210.2
Turnip GreensRaw Turnip Greens3130.940.220.260.11022.32.530.911.63NA104.7
Brussels SproutsRaw Brussels Sprouts2330.70.140.230.10215.12.161.91.078.847.86
Morel MushroomsRaw Morel Mushrooms3231.840.2100.69NA16.51.9401.9409.0310
Butternut Winter SquashRaw Butternut Winter Squash2220.220.0470.0580.0360264.92.22.20.494.442.22
Romaine LettuceRaw Cos Or Romaine Lettuce5881.760.230.660.28019.474.72.3012.47.24
Green Leaf LettuceRaw Green Leaf Lettuce66710.130.390.160195.22.872.408.679.07
Lime JuiceRaw Lime Juice4000.280.0320.0320.06033.76.762.442.41.921.61.68
CeleryRaw Celery7141.20.300.56021.29.572.642.860.5711.44.93
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared3851.10.170.40.12018.45.23.22.9NA11.511
AsparagusRaw Asparagus5000.60.20.050.2019.49.453.251.1510.511
Butterhead LettuceRaw Butterhead Lettuce7691.70.220.640.260177.233.923.308.4610.4
Extra Sweet PineappleRaw Extra Sweet Pineapple1960.22NANANANA26.520.24.23.3312.72.751.04
MangosRaw Mangos1670.630.150.0850.03202522.87.83.3511.62.671.37
Oyster MushroomsRaw Oyster Mushrooms3031.240.1900.37018.53.3603.3606.9710
ClementinesRaw Clementines2130.32NANANANA25.619.53.53.412.73.61.8
PineappleRaw Pineapple2000.240.0180.0340.046026.219.74.243.46122.81.08
NectarinesRaw Nectarines2270.730.0570.0050.25024183.13.57113.862.4
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.3
Chanterelle MushroomsRaw Chanterelle Mushrooms3131.66NANANANA21.43.6303.630124.66
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.54
CauliflowerRaw Cauliflower4001.120.520.060.0640207.643.883.76087.68
FeijoaRaw Feijoa1640.690.170.0480.1802513.44.843.84.810.51.16
Pink GrapefruitRaw Pink and Red Grapefruit2380.330.050.0190.069025.416.44.23.838.363.81.83
Traditional PineappleTraditional Raw Pineapple2220.29NANANANA26.318.44.33.910NA1.22
Bartlett PearsRaw Bartlett Pears1590.25NANANANA2415.410.73.970.684.920.62
Yellow Sweet CornRaw Yellow Sweet Corn1161.570.380.0160.55021.77.282.2641.032.333.8
TangerinesRaw Tangerines1890.580.0740.0340.091025204.53411.43.41.53
Navel OrangesRaw Navel Oranges2040.310.0350.0180.047025.617.34.64.028.734.51.86
Fresh Orange juiceRaw Orange juice2220.440.0530.0240.06402318.74.74.029.20.441.56
Red Anjou PearsRaw Red Anjou Pears1610.23NANANANA2415.410.54.40.424.840.53
Lemon JuiceRaw Lemon Juice4551.10.180.0410.055031.411.554.51.951.361.6
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.47
PearsRaw Pears1750.250.0390.0020.16026.71711.34.561.255.440.63
Macronutrients in Top 100 Raw Legumes, Nuts, Cereals, Spices, Vegetables & Fruits with the lowest Glucose content per 100 kcal
In the above table you can find and compare the amount of macronutrients in raw legumes, nuts, cereals, spices, vegetables & fruits , sorted by least amount of Glucose per 100 calories.
Top 5 raw legumes, nuts, cereals, spices, vegetables & fruits with least amount of glucose per 100 calories are:
- Raw Lentils
- Dried Brazilnuts
- Raw Long-grain Brown Rice
- Whole-grain Wheat Flour
- Enriched Regular Long-grain White Rice